Usually, the hardest part of any weight loss diet is the transition period, right at the start. Eating habits, including food types and portion sizes, are a very deeply ingrained habit. This is why most diet efforts fail early. Changing foods and portion sizes or fasting can be difficult for many people trying to lose weight.
If you are a person who simply cannot go without food, the following should help.
Quite often, fasting or meal skipping is what can cause many people’s diets to fail. One of the main reasons why many diet plans fail is due to a lack of preparedness and setting unrealistic expectations.
The best way to go about weight loss is to set realistic goals first. You need to understand it takes time to lose weight, just think about the time taken to gain it in the first place!
Hunger is our body’s way of letting us know that it’s running low on energy. When your blood sugar drops, as it will (you want it to) when you are reducing calories/carbs/food intake, your brain responds with hunger signals.
However, the intensity of your hunger response has a habitual aspect. If you are used to eating very regularly, and more than you should (you are gaining weight) even a slight drop in blood glucose will trigger feelings of hunger.
If you are unused to fasting, or periods of reduced caloric intake, the feelings of hunger may be intense. Rest assured, you are not starving, but your untrained subconscious mind thinks you are!
Setting yourself up for success entails more than discipline. It is essential to be prepared when hunger strikes. This is especially so until you have learned to recognize and deal with your feelings of hunger, and to respond to them mindfully.
Otherwise, the hunger triggers will have you seeking out high-GI, sugar-filled foods to satisfy the cravings. (This a mind trick, because any satisfaction will be very temporary, and those foods will sharpen your appetite as well).
The next time hunger strikes and you feel you need a quick snack, make sure you know what you should eat and be prepared by having it handy. That way you won’t feel the need to grab whatever is convenient! This is a smarter way to stick to your weight loss goals long-term.
Here are a few examples of low-calorie snacks to help you with your hunger pangs while you learn self-control. Once you have, you won’t need any low-calorie snacks at all!
Popcorn
Three cups of air-popped popcorn is less than 100 calories. Not only is it loaded with fiber, but popcorn is a whole grain food that is naturally rich with nutrients, such as potassium and magnesium. Popcorn can be a healthy, low-calorie snack if it is free of artificial flavorings, such as sugar. Once other ingredients are added, it becomes loaded with calories.
Nuts
Nuts are a very healthy snack option because they are great sources of protein and healthy fats. When snacking on nuts, make sure you choose raw nuts or dry-roasted nuts and avoid extra flavorings such as sugar and salt. Just like popcorn, added flavorings add extra calories to nuts. Nuts are relatively high in calories but they make you feel full fast and your hunger subsides for a lengthy period because they are protein-packed. Just a small handful can effectively ease your hunger pangs.
Eggs
Eggs are highly nutritious, filling, and a great source of protein, which makes them a great snack option. A single, large hard-boiled egg contains approximately 78 calories and includes healthy fats, protein, vitamin B12, phosphorus, and vitamin A. They also complement many other foods. Another added benefit is that eggs are easy to prepare!
Peanut Butter and Bananas or Apple
If you love peanut butter, you will love these snacks. A banana makes an excellent snack option. If you pair it with peanut butter, you are adding a delicious protein kick. Limit peanut butter consumption to 2 tbsps (32 grams), and you get a healthy, easy-to-prepare, highly nutritious snack that’s sure to keep you feeling fuller without loading up on extra calories. Another fruit that pairs well with peanut butter is apple.
Smoothies
A great way to naturally integrate fruits and vegetables into your diet, especially if you’re a person who is not big on eating many fruits and vegetables, is with smoothies. However, don’t make a smoothie for every snacky-urge and don’t fill them with sugar, milk, and lots of other goodies. Added extras may result in a high-calorie drink.